Friday 12/19/14– 2 miles up- SDS (8). LD guys and gals worked on their 800m pace- – running a fast 600 followed by a fast 200 after 30 s, 2 laps rest then guys ran 10-12x 200m with a 125m rest all around 29-30. Nikhil led all in 1:31/ 29. MD guys anmd gals worked on their 400m skills with a classic Willingboro workout of 300- 100- 10 x 175 with drills. Most of the guys and gals hit a 3:00 drill led by Dave Long, J Forrest, and Liz P! they followed this with 2 laps easy and 10 x 75m with drills.

Thursday 12/18/14-run 2 miles to Conover Park , 4- 5 miles at a sustained effort. Top dogs ran 34:34 for 6 miles, top ladies ran 32:29 for 5 miles. MD hit 4 miles at a good clip and a fast 300 (41-42).

Wednesday 12/17/14-top LD Guys and Gals hit 5-6x the Vanhiseville loop, guys avg’d 2:30-2:40 up 800m the hill. MD guys and Gals hit 3 Vanhiseville loops and 2 x 300m on track. Most Pirates hit 2 miles up followed by fartleks of 1070m , 770m, 500m and 400m for a total of 6 miles of running.

Tuesday 12/16/14– day started with core before Top dogs ran 8 miles at 6/ mi, Top ladies 5 miles at 6:50ish a mile – MD guys hit 5 miles in a little under 6/ mi, Gals MD group hit 4.3 miles in 31 min. All other groups hit between 4.3-6.3 miles. Rainy and chilly out.

Thursday 12/4/14-most kids ran 2 miles up and 2 miles progressive followed by 12 x 100m (last 6 barefoot). A few of the top dogs and ladies hit 2 miles followed by a structured fartlek featuring picks up of 1070/ 770, and 400m, 2 laps down- 6 total miles.

Wednesday 12/3/14-kids ran between 3-6 miles. Some kids ran a kicker at the end of practice between 300 (MD) and 500m (LD)